Strengthing - Lower Extremity

LEGS, BUTT, BACK, AND ABS.This is a great workout to do, to help strengthen your core and lower extremity.

Exercise

Step upsSide LungesDeadliftsGoblet Squats

Back Hyper Ext.Sit up on InclinePlanks

Reps

10101220

101530 Secons

Sets

3333

333

Step Ups

Muscles Involved

Quads, Hamstrings, Gluteus, Hip Flexors.

If you are just beginning with this exercise, you don’t need a weight until you are comfortable with the movement and feel like you need a bit more challenge. You will need a box or a bench - something sturdy to allow you to stand on with your entire weight.

To start: Stand with your feet shoulder width apart and your hands by your side. Place your right foot onto the bench.

Movement: Step up onto the bench with your Right foot (Arms are still by your side). As you step up, your left leg should come up with your body. Bring your knee up to hip height so your thighs are parallel to the ground.

Lower the left leg back to the ground, step down with your right. And begin this exercise again on the same leg, until you reach the max number of reps in the set, and switch legs.

Side Lunges

﻿If you are just beginning with this exercise, you don’t need a weight until you are comfortable with the movement and feel like you need a bit more challenge. ﻿﻿﻿

To Start: Begin with your feet together while you stand up straight.

Movement: Step wide with your right leg and lean your body to that side.Squat down over the right knee, so that your right ankle, knee, and shoulder are aligned. Make sure your chest stays up during this motion, and your hips are pushed out.

Muscles InvolvedGluteus MaximusAdductorsQuadsSoleus

Deadlifts

If you are just beginning with this exercise, you don’t need a weight until you are comfortable with the movement and Gradually increase the weight starting with something light.

Begin: Start with your feet shoulder width apart and a slight bend in your legs. Get your shoulders back and chest up. Bend forward at the hips, keeping your back straight, and get it parallel to the ground, (Your chest is still up), and grab your weight (dumbbell, KB, barbell, Body bar, or just have your hands dangling if you have no weight.)

Movement: For the upward phase of the dead lift, engage your gluteus and hamstrings by squeezing/tightening the muscles. Allow those muscles to move your hips forward until you are in an upright position.

For the downward phase - bend forward at the hips once again, making sure that your gluteus and hamstrings are still engaged, and have your back parallel to the floor. Repeat this exercise slowly until the reps in the set are complete.

(Don’t stand up using only your lower back, this can cause injuries.)

Muscles InvolvedErector SpinaGluteus MaximusHamstringsQuads

Goblet Squats

If you are just beginning with this exercise, you don’t need a weight until you are comfortable with the movement and feel like you need a bit more challenge.

Begin: Start by holding 1 dumbbell vertical in your hands. hug your forearms on the dumbbell so that your elbows are forced inward and are parallel to each other.Stand in athletic stands, with your feet a little wider then shoulder width apart, and your feet slightly turned outward.

Movement: With your weight pressed upon your chest, and chest up and out. Squat down, until your hips are a just below knee height, and your elbows are inside of your knees. With your feet planted on the ground, push your body upward so that you are back in the starting position.

Muscles Involved

QuadsHamstringsGluteus MaximusAdductorsErector Spinae

Hyper Extension

This exercise is used with hyperextension equipment. You can also use a stability ball or even do this by laying on the ground.

Begin: Start by adjusting the machine so that the pads are just at your hips when you position yourself in the machine. Place your feet so that they are flat on the plat form. Bend forward at the waist so that your upper body is lowered towards the ground.

Movement. Now lift your upper body upward (using your erector spinae muscle) so that your upper body is aligned with your lower body. (In this exercise, if you feel your gluteus maximus activate, you have gone too far.)Lower yourself back to the ground, and begin this exercise slowly until your reps have been completed.

Muscles Involved Erector Spinae

Incline Sit Up

If you are just beginning, you may do a regular sit up on the ground. When you feel like you need a challenge, try the incline.

Movement: In the upward phase, keep your arms crossed, your back straight, and your chin up, until you are sitting upright. Lower yourself back down and begin the motion again.Make sure you exhale on the way up, and inhale on the way down.

Muscles InvolvedRectus Abdominus

Plank

Begin: Lay down on your stomach. Place your elbows under your shoulders and keep your hands flat on the ground.

Lift your body up so that you are balancing on your forearms and toes. Tighten your abs, and make sure that your body is parallel to the ground.Try to avoid sticking your butt up in the air or dropping your hips to the ground.

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Author

My name is Jenna, and I am an ACSM Certified Personal Trainer. Living an active and healthy lifestyle has always been a huge part of my life, and being able to share it with others through this website is a huge pleasure. Teaching others effective exercises and how to do them correctly is very important to me, as well as encouraging them to keep an active lifestyle through other means of physical activities.

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Disclaimer: Before trying any of these exercises and/or workouts consult with your physician, trainer, or physical therapist, to make sure you are cleared to perform these activities. Jenna Haiken is not liable for any injuries or accidents that may occur during activities.